Eat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

What is fiber?

Fiber is a type of carbohydrate found in certain foods that is not digested in the body. Therefore, when consumed, it provides many health benefits such as:

making you feel fuller longer

slowing down digestion so more nutrients can be absorbed from the foods you eat

bulking your stool, in turn helping improve digestive health

helping to lower cholesterol levels in the blood

In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less. However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

Fiber and diabetes

Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

Within the digestive system, certain bacteria are in charge of breaking down carbohydrates in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

Other ways to help control your diabetes

In addition to consuming more fiber, there are several other ways you can help control your diabetes.

Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.

Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.

Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation. Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.

Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.

Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

Staying active has many benefits. In particular, you may have been told by a healthcare provider to move more to help manage weight or improve heart health. However, a recent study has found that a walk in the park may also reduce stress levels in the body.

How Much Exercise Do I Need?

The Department of Helath and Human Services recommends that most adults exercise 30 minutes a day for most days of the week. In particular, it is suggested that most adults should engage in:

150 minutes of moderate activity a week or 75 minutes of vigorous activity a week, or a combination of both levels of activity.

2 days each week of resistance or strength training that involves a single set of exercises that includes 12 to 15 repetitions at a weight that will tire the muscles by the end of the set.

This thirty minutes does not have to be all at once. Five minutes here and ten minutes there is enough as long as it adds up to 30 minutes by the end of the day. Also, you may be wondering what moderate activity is. Moderate activity is any exercise that allows you to hold a conversation, but does not allow you enough breath to sing. In addition, you should break a light sweat within 10 minutes of a moderate activity, while vigorous activity will have you breaking a sweat in a few minutes or less. Moderate activities include:

walking

water aerobics

gardening

light dancing

slow bicycling

Walking to Lower Stress

A study by researchers at the Center for Nature and Health at the University of California San Francisco looked at the effects of exercise on a group of 78 parents and children. This group of parents and children were encouraged to visit local parks as often as possible over the course of the study period. They were either provided maps to local parks and bus schedules or invited to group outings at local parks.

Follow-ups were done at one month and three months after the start of the study. During these follow-ups, self reports, journalling, and salivary cortisol levels were used to measure stress levels. It was found that every increase in park visits each week was linked to decreases in stress. In addition, it was found that those who visited the parks often saw:

increased physical activity

decreased loneliness

increased interest in nature

Other Ways to Lower Stress

Besides getting fresh air and exercising, there are many ways you can try to lower your stress levels.

Deep breathing can help relax the mind during stressful times and can also help improve sleep. This type of breathing involves breathing from the diaphragm, which means your stomach should inflate as you inhale and deflate as you exhale. Inhale for several seconds, hold your breath for several seconds, and exhale for several seconds. You may feel a bit lightheaded when starting this practice, so do not perform deep breathing when driving a car or operating machinery.

Simplifying your life by donating items in your home that you do not use such as clothes, excess furniture, or decorative items. Also, delegate tasks when possible at both home and work if possible to lighten your load. Finally, write upcoming events on a calendar and keep a running shopping list so you can lighten the burden on your mind.

Getting enough sleep is important not only for lowering stress, but for overall health. The average adult should get at least 7 to 9 hours of sleep each night.

Eating a balanced diet that is low in sugar, high in fiber, and high in other nutrients such as iron, B12, and vitamin C will help your body perform better in many ways. Some benefits of a healthy, balanced diet include improved cognitive function, better heart health, and an enhanced ability to handle stress. This balanced diet also includes lowering caffeine, increasing water intake, and reducing alcohol intake as well as eating a minimally processed diet.

Spending more time with others in your family, circle of friends, and/or community since social engagement can help boost “feel good” serotonin levels in the body.

Taking mood-boosting supplements like Elevia by Vita Sciences.Elevia contains GABA, chamomile, and 5-HTP. These compounds can calm the mind and boost serotonin levels.

Heart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

Heart disease risk factors

Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

high blood pressure

high cholesterol

smoking

overweight and obesity

being inactive

excessive alcohol intake

diabetes

Diabetes and heart disease risk

A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

How to reduce your risk of heart disease

From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.

Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.

Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.

Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.

Take a heart healthy supplement such as Alestra by Vita Sciences. Alestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

Vitamin D, known as the sunshine vitamin, is a very important nutrient for overall health. Best known for its work in helping strengthen bones and teeth, vitamin D is starting to get more attention for other benefits it could provide. A recent study reports that cells damaged by heart attack or stroke may be repaired by vitamin D3.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that you can not find in many foods. However, vitamin D is important for many functions such as bone health. It is called the ‘sunshine vitamin” by some because it can be absorbed into the body through sunlight exposure. Because of this, those who live in cloudy climates or do not leave the house often may be low in vitamin D. You can find Vitamin D in such foods as fortified milk, yogurt, or orange juice, as well as fatty fish such as salmon or trout. Cod liver oil is also a good source of vitamin D.

Most adults should get at least 600 International Units (IU) of vitamin D each day. Vitamin D is not a standard lab you will get at your annual visit. Therefore, you may have to ask for the vitamin D lab. You will be prescribed a vitamin D supplement if labs find you to be low. Research shows that vitamin D3 is absorbed better than vitamin D2, so it is the preferred choice for a supplement. You can find Vitamin D3 in a variety of forms such as:

Maxasorb comes in 1000 IU and 2000 IU formulas and can be conveniently rubbed on the skin like a lotion.

Endothelial cells and vitamin D3

An innovative study tracked single endothelial cells, or blood vessel cells, to see the impact of vitamin D3 on their health status. Heart health events such as heart attack or stroke as well as conditions such as diabetes or high blood pressure can damage such cells. The study showed that vitamin D3 helped such cells repair themselves from such damage. Also, the study found that the vitamin lowers oxidative stress in the cardiovascular system by stimulating nitric oxide (NO) levels. This turn of events increases blood flow and protects the blood vessels from damage. Recent findings also show that a deficiency of vitamin may increase risk of a heart attack and may reveal a link to depression. Therefore, taking a vitamin D3 supplement may greatly benefit many aspects of health.

Other ways to improve your heart health

Although vitamin D is important, there are many other ways you can improve your heart health.

Eat plenty of fruit and vegetables since such foods are rich in fiber. A fiber-filled diet is good for digestive health, keeps you fuller longer, and in turn can help you maintain a healthy weight. A fiber rich diet can also help you control blood glucose levels and keep cholesterol at healthy levels.

Stay active often at least 15 to 30 minutes a day most days of the week. No need to be in a boot camp exercise program. Engage in simple exercises such as walking, water aerobics, gardening, dancing, to name a few to help keep your heart healthy.

Drink more water and less alcohol to not only help manage your weight, but also to stay hydrated and keep your liver healthy as well.

Don’t smoke or quit smoking since this unhealthy behavior can constrict blood vessels and in turn increase blood pressure levels.

Maintain a healthy weight by performing all of the healthy lifestyle behaviors mentioned above since less body weight places less pressure on your heart, and in turn can help lower your risk of heart disease and related conditions.

Do you get stabbing abdominal cramps after eating a fatty meal? Does dairy or gluten cause uncomfortable gas and bloating? Are doctors unsure of the origin of your chronic constipation or diarrhea? If you answered yes to any of these questions, then you may have what is called Irritable Bowel Syndrome (IBS). Although changes in the diet may be helpful in many cases of IBS, research shows that vitamin D may also help those with this condition.

What is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) is a disorder of the large intestine. If someone is suffering from the following symptoms, then they may have IBS.

abdominal pain, cramping, or bloating

less pain after bowel movement

excess gas

diarrhea or constipation, or a little of both

mucus in the stool

A diagnosis of IBS is usually given after testing has found that such symptoms are not related to another condition. Other conditions where such symptoms may be present include:

Vitamin D is a fat-soluble vitamin that is well-known for its link to bone health. D rich foods include:

vitamin D-fortified milk, orange juice, and yogurt

fatty fish like tuna and salmon.

cod liver oil

However, sunlight exposure can also provide vitamin D. Those who live in cloudy climates may have trouble doing this though. Therefore, vitamin D-rich foods and supplements may be needed for some to meet their vitamin D needs. Research suggests that just 5 to 30 minutes of sunlight twice a week can help a person meet their vitamin D needs.

Ostoeporosis is a common condition linked to vitamin D deficiency. However preliminary evidence has also linked low vitamin D to diabetes, hypertension, and glucose intolerance. Recent recommendations suggest that most adults should consume at least 600IU a day. Although, those with a low vitamin D level may require up to 4000 IU/day to help them normalize their levels.

It is important to ask your doctor for a vitamin D test at your annual visit. This is because vitamin D is not a typical test that healthcare providers include in your common annual visit lab panel. If you fail to get a vitamin D level test, then you may never know if symptoms such as weakness or bone pain could be helped with vitamin D treatment.

Vitamin D and IBS Research

A study in the European Journal of Clinical Medicine has found a possible link between vitamin D deficiency and IBS. An analysis of four observational studies and three randomized controlled trials found a link between vitamin D deficiency in IBS patients. Furthermore, high dose vitamin D supplements were found to help ease IBS symptoms such as bloating, diarrhea, and constipation.

Even though evidence is limited, researchers suggest that anyone with IBS symptoms should get tested for vitamin D. If you have low vitamin D, you may be prescribed a Vitamin D supplement, or asked to purchase an over-the-counter softgel or liquid supplement. You can also purchase vitamin D in an absorbable cream like Maxasorb by Vita Sciences. Maxasorb comes in 1000IU or 2000IU and provides a convenient way to take your vitamin D daily.

Other Ways to Help Your IBS

In addition to keeping an eye on your vitamin D levels, there are other ways to help control your IBS symptoms.

Increase fiber intake by adding in more whole grains like oats and quinoa, along with plenty of fruits and vegetables. Fiber can help bulk stool and make it easier to pass.

Drink plenty of water each day to help flush waste out of your body, along with water’s other very important functions. It is especially important to increase water intake as you increase fiber intake. If you increase fiber intake without drinking enough water, this could worsen constipation symptoms in some people. An easy rule of thumb is to drink half of your body weight (in pounds) in ounces. For example, if you weigh 200 lbs, you should drink 100 ounces, or about 12 cups of fluid each day. This fluid could include:

water or low-calorie flavored water

unsweetened tea, hot tea, or herbal tea

broth or boullion

decaf coffee

other low-calorie, low sugar drinks that do not contain caffeine or alcohol

Exercise on a regular basis. Exercise can help promote healthy bowel movements in those who have constipation. Any movement counts, so get outside and take a walk, dance in your living room to a workout tape or to the radio, or go to the gym and join a group class. Whatever movement is fun to you, is movement that you will stick with for the long run.

Get plenty of sleep. Most adults need at least seven hours of sleep each day for good health. Sleep helps your body regulate fluids, blood pressure, blood glucose levels, as well as digestion. Therefore, not enough sleep could be affecting your gut health.

Start on a probiotic since the gut may be lacking the good bacteria it needs for healthy digestion. Ask your healthcare provider for specific brands of probiotics they may recommend. You can also check out Vita Sciences for gut health aids such as Biovia 30.

Eliminate certain foods from your diet. These foods may vary from person to person, depending on your specific allergies or intolerances. However, some common food triggers of IBS include:

FODMAPs, or fermentable oligo-, di-, and monosaccharides and polyols found in certain fruits, vegetables, grains, or dairy products

gluten-containing foods such as breads, pastas, and baked goods

gassy foods such as alcohol, carbonated beverages, or certain vegetables such as cauliflower and cabbage

Sleep is a precious commodity in your busy life. Between work, taking care of loved ones, and running errands, it is a wonder you find time to sleep at all. However, it is important to make time for sleep because of all of the health benefits adequate sleep can provide. A recent study suggests that making a to-do list may help ease your mind so you can capture more sleep.

Why Is Sleep Important?

When you sleep, your body helps to regulate many processes in the body. Blood pressure, blood glucose levels, and bodily fluids are just a few of the processes regulated during sleep. When you do not get enough sleep, you can increase your risk of high blood pressure and elevated blood glucose levels. In addition, research has found that those who consistently received less than six hours of sleep each night were more likely to have a higher body mass index than those who received at least eight hours of sleep each night. Therefore, long term lack of sleep can not only increase risk of chronic diseases such as heart disease and diabetes, but also increased obesity risk.

How Much Sleep Is Enough?

The National Sleep Foundation recommends at least seven hours of sleep each night for most adults. Children two years of age or less require around 14 hours of sleep each day, including naps. Those between the ages of three and eighteen require around 10 hours of sleep each night. Children require more sleep to support their body’s growth and development.

Quality of sleep is just as important as quantity of sleep. Sleep quality may be low if you do not feel rested upon waking, wake up during the night, snore, or gasp for air during sleep. Sleep disorders such as sleep apnea may affect your body’s ability to get oxygen during sleep. This can impact safety during sleep and can make you feel fatigued upon waking. If you experience interrupted sleep or wake up tired, you should see your healthcare provider for further assessment. Pain, frequent urination, or breathing problems could prevent you from getting more sleep.

To-Do List and Sleep Research

A study in the Journal of Experimental Psychology looked at 57 Baylor University students and the effects of writing down unfinished tasks on sleep. One group of students wrote down unfinished tasks, while the other group wrote down tasks previously completed. All students were in a controlled environment and told to go to sleep at a set time. They were prohibited from staying up to look at phones or complete any other tasks. Those who wrote down unfinished tasks were found to have improved sleep by use of an overnight polysomnography test. Larger studies and observation of other age groups and individuals with sleep disorders such as insomnia will need to be done to confirm the effectiveness of such strategies.

Other Ways to Help Improve Sleep

Besides making to-do lists, here are some other ways to help you get more sleep and improve quality of sleep each night.

Stay on a sleep schedule each night to help your body’s clock regulate itself. It may take some time to adjust to an earlier bedtime or earlier wake time. However, over time your sleep patterns will enhance quality and quantity of sleep.

Exercise each day to help your body exert some energy. Not only will exercise help improve your sleep, but it can also help manage your weight, which can in turn help you reduce risk of sleep disorders such as sleep apnea.

Take time to relax before sleep by engaging in meditation, relaxation breathing, and reducing screen time. The light from the screens on phones, computers, and television can interrupt the sleep-wake cycle. Adding in essential oil diffusion such as with lavender can help induce relaxation. In addition, drinking herbal teas with chamomile can help induce sleep.

Avoid alcohol, caffeine, cigarettes, or heavy meals before bedtime since such things can cause interrupted sleep. Caffeine and alcohol can act as a diuretic, which may cause frequent urination that can interrupt sleep. On the other hand, the nicotine from cigarettes act as a stimulant and can in turn disrupt the sleep-wake cycle. Finally, heavy meals less than two hours before bedtime can cause indigestion and increase risk of heartburn, which can interrupt sleep.

Ensure your sleep environment is conducive to sleep. Every ten years, you should replace your mattresses. Every few years or so, you should also replace your pillows to prevent exposure to allergens such as dust mites. In addition, reduced exposure to light sources in the evening can help keep your body’s rhythms in check. You can use blackout curtains to help reduce the amount of natural light in your bedroom.

Add a supplement to your bedtime regimen to help you get more sleep. Somnova by Vita Sciences contains ingredients such as melatonin and L-theanine to help promote restful sleep.

If none of these strategies are helping, then be sure to visit your healthcare provider for more sleep guidance.

Like millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow? There is so much information in the media today making all sorts of weight loss claims. They may all seem promising, but not all may provide you the nutrients you need to succeed long-term. However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

What is the DASH Diet?

The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils

Reducing consumption of sugar-sweetened beverages and sweets

Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor. A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

1.0 if you are sedentary, or do little to no activity

1.1-1.2 if you engage in light activity 1-3 times a week

1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week

1.4-1.5 if you are very active, or engage in moderate exercise closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day. Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health. Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

Diet Research

Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

How easy is the diet to follow

the nutritional quality of the diet

the safety of the diet long-term

the effectiveness of the diet for weight loss

the protective quality of the diet against diabetes and heart disease

The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

Ways to Make Your New Year’s Goal Become a Reality

Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts. This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.

Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise. You can do this by:

taking walks together during the week

attending exercise classes together

batch cooking or prepping healthy meals together on the weekend

In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs. Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.

Don’t get caught up in the numbers: Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.

Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps. An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.

Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time. Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

Your heart is racing. Your palms are sweaty. Sometimes you may feel dizzy, disoriented, or nauseous. These are all potential symptoms when you are faced with a stressful situation. However, one of the most dangerous symptoms of stress is constriction of blood vessels. A recent study has found that women may be more at risk for heart-related health problems in response to stress.

What is stress?

Stress is a normal reaction to the demands of life that can affect both the body and mind. A little bit can be healthy to remind you to be more alert or more motivated. However, too much can contribute to a variety of health conditions such as:

ulcers

digestive issues such as irritable bowel syndrome

asthma

headaches

back pain

In addition to such conditions, stress can also increase blood pressure, which can in turn increase risk of heart disease. This is due to the body’s response to a perceived threat. The body goes into “fight-or-flight” mode in which the body constricts blood vessels to provide more blood flow to the major organs. Also, digestion slows to keep the body focused on providing blood to the brain and the heart. However, if anxiety or chronic exposure to the perceived threat(s) occurs, then this response can negatively impact health.

Women, Stress, and the Heart

A recent study in the journal Arteriosclerosis looked at 678 people with coronary artery disease, or plaques in the major arteries that affects blood flow. Each person was asked to engage in public speaking, a commonly known fear of many, to see if it triggered myocardial ischemia, or a reduction of blood flow in the heart.

About 15-percent of study subjects triggered myocardial ischemia. Men and women were affected by this condition at a similar rate, but the cause was different. In men, blood flow was mostly affected by high blood pressure and increased heart rate. On the other hand, in women it was caused by a constriction of blood vessels, also known as microvascular dysfunction. The difference between the two reactions is that in men, the perceived fear increased workload on the heart. However, in women, the dysfunction of vessels impaired blood flow. It is not known whether this increased incidence of myocardial ischemia can increase risk of heart disease, but such studies are being planned.

Healthy Ways to Deal With Stress

You can help decrease stress, and in turn, lower risk of heart disease in a variety of ways. The following list includes way you can lower stress on both your body and mind.

Limit coffee and caffeine since such constrict blood vessels, thus impacting blood flow. Two to three cups a day is suggested for adequate health benefit.

Quit or don’t smoke since smoking can also constrict blood vessels, and in turn blood flow, this increasing heart disease risk.

Live a balanced life. It is important to make sure that as hard as you work in your job and in exercising, you should also rest your body just as readily. A good balance of rest and activity is around 30 minutes a day of moderate activity such as walking combined with about 7 hours of sleep each night. Being both active and resting well each night are important for the regulation of body fluids, blood pressure, and blood glucose levels in the body, among other things.

Be mindful in everything you do. When you are more mindful and aware of the choices you make each day, it can eliminate a lot of stress on the body. The following are a list of small things you can do each day to be more mindful and in turn reduce stress on your body inside and out.

Plan and prep meals and snacks ahead of time.

Make healthy choices at meal and snack time such as less processed food and more fresh foods.

Portion out food choices to prevent excess intake.

Set a designated bedtime to help your body get more rest.

Make a to-do list to keep track of your weekly tasks and delegate any tasks that you can to others.

When you get stressed, give yourself a time-out with relaxation breathing to help you better face the situation at hand.

Make time for yourself in your schedule by setting aside 15 minutes a day to meditate, read, or do something your enjoy to give your body and mind a break.

Take supplements to help with sleep and managing stress. There are many herbal supplements on the market that claim to help with sleep and stress. However, it is important to do your research. Perhaps the supplement most well-known for its sleep-inducing properties is melatonin. It is actually a hormone produced by the brain’s pineal gland that affects the sleep/wake cycle and produces drowsiness. Those that may be deficient in this hormone may experience trouble sleeping or insomnia. However, it is important to remember that since it is a hormone, it may not be suitable for everyone, so be sure to check with your doctor first before starting a melatonin regimen.

Another supplement to try is Sereneo by Vita Sciences. Sereneo contains a combination of magnesium, chamomile, and valerian to help promote a feeling of calm by working to help reduce stress and anxiety. Valerian and chamomile have been found to be safe, natural herbal remedies to help induce sleep, while magnesium has been found to help promote reduced anxiety and irritability. Be sure to let your healthcare provider know before starting any new supplement regimen to be sure it does not interact with any of your currently prescribed medications.

If you have ever tried to lose weight, you have likely been told to move more and exercise. This statement may sound pretty generic, however it is true. Although the Health and Human Services suggests working out at moderate intensity for 150 minutes a week, a recent report has found that even just one high-quality session of pre-conditioning the heart could keep your heart healthy all week long.

What is moderate exercise?

According to the Mayo Clinic, moderate exercise is an intensity in which you can carry a conversation, but cannot sing. For example, if your breathing quickens, but you are not quite out of breath, then you are engaging in moderate exercise. Examples of moderate exercise may include:

walking briskly

gardening

ballroom dancing

water aerobics

biking slower than 10 miles per hour

Exercise and Heart Health Research

Animal studies have shown that one session of exercise can protect the heart for the rest of the week. This is based on infarct size, or size of an area of necrosis in an organ caused by obstruction of blood circulation. The pre-conditioning exercise studied has been shown to reduce infract size, in turn reducing risk of heart disease. This pre-conditioning involves training the heart during periods of ischemia, or reduced blood flow. In turn, the training is expected to reduce infarct size during periods of occlusion, or vessel blockage.

These types of studies have not yet been done in humans. However, researchers feel that there is great promise for this type of therapy to be done with patients in the days before a scheduled heart surgery or procedure. It is thought that such “cardio protection” could help lower risk of complications or death and improve overall health outcomes.

Other Heart Healthy Things You Can Do Each Week

Besides exercise, there are plenty of things you can do each week to help improve your heart health.

Eat more fruits and vegetables: The fiber and nutrients found in fruits and vegetables has been shown to help lower risk of heart disease. Some examples of these nutrients include folate, magnesium, potassium, as well as vitamins A, C, and K. Also, non-starchy vegetables, or those vegetables other than corn, peas, and potatoes, are low in calories. Therefore, such foods can be eaten in great volumes to fill you up without putting you over your suggested calorie intake for the day.

Eat less processed foods: Boxed goods, frozen or prepackaged convenience meals, and canned soups are just some examples of processed foods that can hurt your heart. The reason you should limit such foods is because they can often be high in sodium, fat, and sugars that are used to make these products last longer in your pantry or refrigerator. High sodium foods in particular can contribute to high blood pressure, which is a risk factor for heart disease.

Manage stress: Stress can also contribute to high blood pressure. In addition, when you are stressed, you may eat more sweets and other comfort foods more often. Over time, this emotional eating can lead to weight gain. In turn, weight gain can increase your risk of high blood pressure, diabetes, and heart disease. You should find ways to manage stress such as:

talking to a friend or counselor

taking a yoga or meditation class

performing relaxation breathing

listening to music

using essential oils

engaging in some sort of “me time” every day. “Me time” involves some time each day in which you engage in an activity you enjoy that gives you time to yourself to breathe.

Take heart-healthy supplements: Besides a multivitamin each day, you may want to consider a heart healthy supplement such as Circova if you are at risk for heart disease. Circova is a supplement by Vita Sciences that contains Hawthorne extract as well as antioxidants such as flavonoids and catechins that have been shown to improve blood flow and blood pressure.

Visit your doctor regularly: Be sure to visit your healthcare provider on a regular basis to get your blood pressure checked and to assess your heart disease risk. For most people, once a year is sufficient. However, if you have high blood pressure or a history of heart disease or diabetes, then you may want to visit more often such as every 6 months.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (March 2014) “Moderate to Vigorous: What is Your Level of Intensity?”

If you’re like me, the day does not begin until I have had my cup of coffee. Whether it be the aroma, the caffeine, or the wake up signal to my digestive system, my body craves coffee from the moment I rise from my evening slumber. Over the years, there have been mixed reviews about whether or not this common habit was helping or harming us. However, a recent report has found that coffee may actually help you live longer.

Coffee and Health

Caffeine may be the first benefit you think about receiving when consuming your cup of joe. However, research has found that energy is not the only good thing that comes from consuming this beverage. Three cups of coffee a day has been found to be the magic number that can provide lower risk of many health conditions including:

Heart disease

Diabetes

Parkinson’s disease

Uterine and liver cancer

The only exceptions to these positive findings include some studies of unfiltered forms of coffee. French press or espresso, which contain the substances cafestol and kahweol, may slightly increase cholesterol levels. However, the decreased risk of many health conditions seems to outweigh such negative findings. A 2015 study found that consumption of the beverage is linked to an approximate 8 to 15 percent reduction in risk of death, with more benefits linked to those who drank more. In addition, a June 2016 report by the World Health Organization removed coffee from its list of potentially carcinogenic foods.

Coffee and Longer Life

A recent report has found that moderate consumption of coffee, or about three cups a day, has been linked to:

Lower incidence of cognitive conditions such as dementia, Parkinson’s, depression, and Alzheimer’s.

The health benefits of decreased heart disease and diabetes risk have been linked to the antioxidant effect of chlorogenic acid. Also, the coffee lipids cafestol and kahweol have been linked to possible lower risk of certain cancers and liver disease.

Researchers are not sure of the exact component of the beverage that provides the most health benefits. Also, there is no solid proof that coffee lowers risk of any disease. However, the link between decreased incidence of death and coffee intake is suggested to be a good enough reason to add a bit of the beverage to your daily routine.

Other ways to Improve Length of Life

Besides drinking coffee, there are many small things you can do each day to help improve your quality and quantity of life.

Eat a fiber-rich diet of fruits and vegetables. Sounds simple enough, but unfortunately just 12-percent of Americans actually eat the suggested 2 cups each of fruits and vegetables each day. Not only do these types of foods contain digestive-friendly fiber, but also contain phytonutrients. Phytonutrients have been found to provide many anti-inflammatory benefits that have been found to help lower risk of chronic disease.

Stop smoking and lower alcohol intake. Any substance that your body sees as a toxin will put strain on a your health. Smoking in particular constricts blood vessels, therefore increasing risk of heart disease. On the other hand, alcohol can put a strain on your liver since it will have to work extra hard to filter this toxin from your body.

Reduce stress and get plenty of sleep. Stress can affect sleep and lack of sleep can be stressful. Therefore, it is important to manage one to help the other. Relaxation breathing, yoga, or talking to someone can help you manage stress. For sleep, talk to your doctor about specific medications or supplements, such as melatonin, that may help you catch some more Z’s.

Take vitamins and supplements daily. If you are not getting enough nutrients from the food you eat, a vitamin and supplement regimen may help. A recent study in China has found a potential link between the health of the gut and longer life. A probiotic supplement daily, such as Biovia 30X by Vita Sciences, may help improve diversity of gut bacteria in your body and promote improved digestive health and immune support.